Friday, July 26th, 2013

Strength:  Squat Clean 6x2

WOD:  "Christmas in July"

Same format as the 12 days of Christmas.

1 Bar Muscle Up (scale with Burpee Pull Up)

2 Wall Walks

3 Bear Crawl Lengths (cones will be set up)

4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)

5 Toes-to-Bar

6 Pistols

7 Hang Cleans (135/95)

8 Bar Facing Burpees

9 Ring Dips

10 V-Ups

11 Calories on Rower

12 Squat Clean Thruster (135/95)

Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!

REC:  Foam Roller

Wednesday, July 10th, 2013

Strength:  Deadlift 6x2

WOD:  "Christine"

3 Rounds for Time

500 m Row

12 Deadlifts @ Body Weight

21 Box Jumps (24/20)

REC:  100 Public Schoolers (Wall ball sit ups with a partner) 

Thursday, July 4th, 2013

Happy Independence Day to the CrossFit307 family!  Take time to realize how blessed we are to live in this country, eat some bar-b-que and get yer WOD on!

WOD:  "July 4th, 2012"

Check your time from last year and beat it.

5 Rounds for time

40 Traveling Lunges

30 Sit Ups

20 Push Ups

10 Tuck Jumps

Jason's Friends -- Saturday, June 29th, 2013

Jason's Friends Fundraiser WODs

WOD #1 - Individual(Begins at 9:00 a.m.)

11 minute AMRAP

11 Clean and Jerks (95/65)

11 Pull Ups

11 Burpees

WOD #2 - Teams(Begins at approx. 10:00)

If you have not registered and would still like to participate, please come and join us.  Everyone who has already registered will get a free Jason's Friends 2013 T-shirt, courtesy of our sponsors.  There are a few extra shirts for late registrations but when they're gone, they're gone.  So, don't miss out.  We would like to thank all those who participated in advance, for your kindness and donations.  See you in the box!